Healthy and Delicious: This Baked Hake Recipe is a Must-Try

Healthy and Delicious: This Baked Hake Recipe is a Must-Try


  • 4 hake fillets, each about 6 ounces;
  • 2 ripe tomatoes, sliced;
  • 2 onions, sliced;
  • 4 cloves of garlic, minced;
  • 1/4 cup olive oil;
  • Salt and black pepper to taste;
  • 1 cup dry white wine;
  • 2 tablespoons butter;
  • 1/4 cup chopped fresh parsley.


  1. Preheat the oven to 200°C (400°F).
  2. Slice the ripe tomatoes and onions thinly.
  3. In a large frying pan, heat the olive oil over medium heat and add the minced garlic. Cook, stirring occasionally until the garlic is golden brown, about 2-3 minutes.
  4. Add the sliced tomatoes and onions to the pan with the garlic and cook for another 5 minutes, or until the vegetables are soft and slightly caramelized. Season with salt and pepper to taste.
  5. Arrange the hake fillets in a single layer in a large baking dish.
  6. Spoon the cooked tomato and onion mixture over the top of the hake fillets, making sure each fillet is fully covered.
  7. Pour the dry white wine over the top of the vegetables, making sure to spread it evenly.
  8. Cut the butter into small cubes and dot over the top of the vegetables and wine.
  9. Bake the hake in the preheated oven for 20-25 minutes, or until the fish is fully cooked through and the vegetables are slightly charred. The internal temperature of the fish should reach 63°C (145°F) when tested with a food thermometer.
  10. Sprinkle the chopped parsley over the top of the dish before serving. Serve hot with a green salad, crusty bread, or your choice of side dish.

As you are looking for something creative and unexpected, why not try combining different flavors to create a unique and surprising dish? For example, you could serve the baked fish with coconut rice and curry, or even with quinoa and dried fruit salad.
Another option is to experiment with different herbs and spices to add an extra touch of flavor. Some good options include basil, rosemary, white pepper, and lemon zest.

Enjoy your delicious baked hake!

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